Hiking New Zealand: Getting fit for your trip & Personal care

Did you know?

Glowworms are insect larvae which emit a blue-green light to attract small flying insects into a trap of sticky threads. The glowworm then pulls in the threads and consumes its prey.

Hiking and fitness 3

Did you know?

The Chatham Island Black Robin was saved from extinction by cross-fostering its eggs in the nests of Chatham Island tits. However the robin chicks grew up confused about whether they were robins or tits. This was solved by returning the chicks to robin nests just before they fledged.

"I loved the challenge of this hike. I feel in better shape physically and mentally."

Jan , UK.

"It was a great trip. Jumping from rock to rock, climbing, squeezing through narrow places, walking through water, going to Mueller Hut was very exhausting but worth the effort.

I enjoyed every day and every tramp we made.

It's a great way to explore New Zealand. I would like to go on like this a bit longer. Thank you."

Gundala,
Germany.

Getting fit for your trip | Personal Care

Trips have been graded to help you choose an experience that is right for you. Fitness is subjective, what you may find easy may be strenuous to someone else or vise vice versa. Individual tour dossiers give more detailed information on the fitness requirements.

If you need to bring your fitness levels up for the trip you'd like to do, why not check out our tips for getting fit.

Grade	Description
A	General good health necessary. No specific fitness requirements.
B	Average of 4-5 hrs physical activity per day. At times carrying small backpack of 4-5kgs. Tracks generally in good condition. Altitude gains of up to 600m on harder days. No hiking experience necessary. Reasonable standard of fitness required
C	Up to 6 hrs of physical activity per day. At times carrying a backpack of 5-6kgs. Tracks generally in good condition. Altitude gains of up to 600m on harder days. No hiking experience necessary. Reasonable standard of fitness required
D	Average 4-5 hrs physical activity per day, up to 8-9 hrs on longer days. Pack weights of 12-15kgs on some days. Altitude gains of up to 800m. Some uneven track surfaces and river crossings. No hiking experience necessary. Agility and fitness required.
E	Up to 8-9hrs physical activity each day. Altitude gains of 900 to 1000m. Some exposure to heights. Pack weights of 12-15kgs. Hiking experience necessary. High level of fitness required.

Our Backpacking Adventures and Guided Walking Tours are designed for those over the age of 16. Mature younger teens may however be able to join a trip provided they are accompanied by an adult.

Safety is extremely important to us so we walk as a group, stopping regularly for snacks and lunch. We expect everyone in the group to follow the guidelines in our environmental care code.

Getting fit for your trip

You will gain fitness on the trip, however if you start the trip with a reasonable level of fitness your enjoyment level will be high from the beginning. So to prepare yourself for a Backpacking Adventure or Guided Walking Tour consider:

Going for regular walks during the week, mixing flat terrain with hill walks.

Try and go for a longer (4-5 hour) walk with a small backpack at the weekends. Slowly increase the weight of your backpack until it is 10-12kgs.

If you go to the gym, get your gym instructor to tailor a programme that builds endurance for hiking.

Personal Care

Injuries - If you have any previous ankle/ knee problems please inform us prior to the trip. The uneven terrain we walk on can sometimes put extra stress on these joints. Use a knee/ankle support and also consider using a walking pole as this greatly reduces the stress put on these joints.

Blisters - If you think your boots may give you blisters tape your heels before you start hiking. If you get a 'hot spot' on your foot when you are hiking tell the guide and stop and tape the hot spot.

Insect Bites - Try and avoid insect bites by wearing long-sleeved shirts and pants in the mornings and evenings as well as applying insect repellent. Generally you won't get bitten when you are walking; it is when you stop that they bite. If you do get bitten, antihistamine cream will ease the itching. We do not have malaria in New Zealand.

Sunburn - It is essential to have a good sun-block and apply it throughout the day. The sun in New Zealand is very harsh.

Personal Hygiene - It is imperative that hygiene is taken seriously in the bush. Ensure you wash your hands after going to the toilet and before dealing with food. You may not get to shower for a few days but there are always lakes and rivers to go for a swim.

Water - It is important to keep hydrated so bring a drink bottle and drink regularly. Generally, New Zealand mountain water is great to drink. If you have concerns about the water bring purification tablets to add to your drinking water.

Toilets - Everywhere we stay has some form of toilet, generally the long-drop style. If you get the urge to go when hiking, all excrement must be buried at least 50 metres away from a waterway.

Things to remember…

Hours not kilometers
We prefer to use "hours" as a way of measuring distance when walking in the wilderness of NZ. Because the terrain is so varied, kilometers are not a very accurate measure. We average about 4 hours walking a day. The itineraries are designed so there is some time to relax and rest after a big hiking day.

You won't get left behind
We do activities together as a group, stopping for a good lunch and yummy snacks. Due to changeable New Zealand weather conditions and the remoteness of the areas we are hiking through, we insist that the tour group hike together.

Prepare for the trip
If you are worried about not being fit enough, get out and doing some training. Your body will thank you for it. Get used to carrying a pack, find a hill (or stairs if you live in a flat place) and walk vigorously for 45 minutes to an hour at least 3 times a week. Cycling is also good as it strengthens all those leg muscles and gets your heart rate up. Make sure you break your boots in before the trip! There is nothing worse than getting blisters on the first day of a hike. If you have new boots, get them wet and then walk around in them for an hour or so. This will soften the leather and help the boot shape to your foot.

Look after old injuries…
If you have had problems with ankles or knees in the past then you may want to invest in a set of walking poles (or hire them from us) as they are a great way of taking some of the pressure off your joints. Stapping ankles and knees is also a good idea if you have had problems with them in the past.

Don't forget to warm up and warm down…
The calf, quadricep and hamstring muscles can get quite tight after a full days walking, do some light stretches at the start and end of the day.

HIKING NEW ZEALAND
Postal Address: PO Box 93,Lyttelton 8033,New Zealand.
Phone: + 64 274 360 268; Fax: + 64 3 3766 483
Free Phone New Zealand: 0800 697 232;
Free Phone Australia: 1800 141 242
Email: info@nzhike.com